|Training with target
mitts improves punching speed and accuracy and adds variety to a
training regimen. Because you are working with a partner, the
workout can constantly change to meet your specific training needs.
The person holding the target mitts is known as
the Catcher and the person throwing the punches is known as the
Puncher. The Catcher is the one in control and instructs the Puncher
what combinations to throw.
The Puncher stands in front of the catcher, in a classic
boxing stance ready to execute a punch. The Puncher should stay
slightly more than a jab length away from the Catcher. With an eye
always on the target, the Puncher listens for punches and
combinations called out by the Catcher. Each punch should be thrown
with the purpose of improving the punching technique, accuracy and
The Catcher holds both target mitts in front of
his body, facing the Puncher. Arms should be slightly bent in a
semi-tense position ready to receive the punches. The Catcher must
keep the Puncher in view at all times. When the Puncher hits the
mitts, the Catcher should bend the elbows slightly to allow the arms
to absorb the punches. The Catcher is now ready to call the punches.
Assuming the Puncher is in the standard stance
(left foot forward), all Jabs
(left hand) should be thrown at the Catcher's left-hand target mitt.
Rights are thrown at the catcher's right-hand target mitt. Left Hooks
should be thrown at the catchers left target mitt. NOTE: The Catcher
must turn the mitt inwards to receive this punch. Right Uppercuts
are thrown to the right target mitt. NOTE: The Catcher must turn the
target mitt down to be able to catch this punch. To catch Right
Hooks and Left Upper Cuts, simply reverse the hand catching the
By having the Puncher throw across to the opposite
target mitts, it helps to keep the punches straight and in front of
the body. It also helps develop a slight rotation in the Puncher's
upper body to assist in improving the execution of the punches and
strengthening of the torso.
Putting punch combinations together is as easy as
1-2-3. Each punch to be thrown can be identified with a number.
Number your punches as follows:
1 = Left Jab
2 = Straight Right
3 = Left Hook
4 = Right Uppercut
1-2 = Left Jab followed by the a Straight Right
1-2-3= Left Jab/Straight Right /Left hook in succession
Using the numbers for punches the Catcher calls
out the combination and gets the target mitts ready to receive the
punches. The Puncher throws the punches called and returns to the
basic stance, ready to follow the Catcher's next call.
This workout provides a simulation of what it's
like to be in the boxing ring. Using a timer, work out for 1-minute
rounds with 1-minute rest, increasing to 3-minute rounds with
1-minute rest. For added fun and aerobic intensity the Catcher can
move around the ring (or workout area) back and forth, side to side,
to simulate a boxer in the ring while the Puncher concentrates on
maintaining his distance and following the targets to maintain
accuracy and technique. The Catcher can create his own combinations
for the Puncher to follow.
It takes time to coordinate Target Mitt work, but
once you have it down, it's an enjoyable addition to your workout